Hello,
My name is Iliponse.
Today I will be guiding you into my mindfulness of breathing.
Listen to the bell and let's begin your practice.
Start by grounding your attention to body posture with dignity and comfort.
Feel contact with a cushion or chair wherever you are having your practice.
If you are in a chair,
Feel your feet flat on the floor.
If you choose a cushion,
Remember you can sit in a Sukhasana,
Siddhasana or lotus position.
And be aware of having a happy column,
So try to fill your three curves.
Lumbar lordosis at your lower back,
Thoracic hypnosis in your upper back and cervical lordosis in your neck.
Remember a happy spine helps you stay alert and bright.
Open your chest by rolling your shoulders up and back.
And rest your hands in your lap or on your legs.
With ease and gentleness,
Start softening your eyes and you by having your mouth a little bit open so your teeth won't feel any tension.
Invite the relaxation in your belly,
Shoulders and face muscles.
At last,
Invite yourself towards stillness by releasing any rigidness in your body and close your eyes naturally.
Remember that mindfulness is a training of attention,
So this time we will be exploring breath as a primary object.
Allow breath to breathe itself by not controlling.
Feel your breathing naturally.
Notice and rest the tension where you feel your breath the clearest.
We want our beginner's mind to be present by cultivating the quality of curiosity,
Allowing a deep relationship to our breath.
So bring your beginner's mind and breathe naturally.
Continue by sensing your breath rather than watching it.
Breath away the experience you are having in the here and now.
Recognize and return from distractions again and again naturally.
Focus on your breath.
Notice you have become distracted and return your attention to the breath.
Repeat everything a million times if necessary.
Focus on your breath.
Notice you have become distracted.
Return your attention to the breath and repeat everything a million times if necessary.
Focus on your breath.
Notice you have become distracted.
Return your attention to the breath and repeat everything a billion times if necessary again and again.
Acknowledge any other experience you are having in this present moment such as sounds,
Thoughts,
Feelings,
Emotions but keep preference on your breath.
Remember to cultivate curious attention by bringing your beginner's mind.
Try to integrate the key qualities of mindfulness such as patience,
Kindness,
Letting be,
Letting go,
Non-judgment and acceptance.
Focus on your breath.
Notice if you have become distracted and return your attention to the breath again.
Repeat this a billion times if necessary.
Focus on your breath.
Notice you have become distracted.
Return your attention to the breath and repeat everything a million times if necessary.
Focus on your breath.
Notice if you have become distracted and return your attention to the breath.
Repeat everything a billion times if necessary.
Bring your attention to your body and gently start moving your hands,
Toes,
Neck from one side to another.
Feel all your body consciously.
And finally open your eyes with ease.
With your eyes open feel the quality of your breath in this present moment.
How do you feel now?
Keep practicing daily.
See you in the next meditation with much love here and now Ili mp drying
